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  6. Spelt vs. White Bread

Spelt vs. White Bread — In-Depth Nutrition Comparison

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How are Spelt and White Bread different?

  • Spelt is higher in Manganese, Copper, Phosphorus, Fiber, Magnesium, and Zinc, however, White Bread is richer in Selenium, Folate, and Vitamin B1.
  • Daily need coverage for Manganese from Spelt is 106% higher.
  • Spelt contains 6 times more Magnesium than White Bread. While Spelt contains 136mg of Magnesium, White Bread contains only 23mg.
  • Spelt has less Sodium.

Spelt, uncooked and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

Spelt vs White Bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
Spelt
8
:
2
White Bread
White Bread
Contains more Iron +23%
Contains more Magnesium +491.3%
Contains more Phosphorus +309.2%
Contains more Potassium +207.9%
Contains less Sodium -98.4%
Contains more Zinc +343.2%
Contains more Copper +405.9%
Contains more Manganese +456.5%
Contains more Calcium +433.3%
Contains more Selenium +88%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Iron +23%
Contains more Magnesium +491.3%
Contains more Phosphorus +309.2%
Contains more Potassium +207.9%
Contains less Sodium -98.4%
Contains more Zinc +343.2%
Contains more Copper +405.9%
Contains more Manganese +456.5%
Contains more Calcium +433.3%
Contains more Selenium +88%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spelt
Spelt
6
:
4
White Bread
White Bread
Contains more Vitamin A +900%
Contains more Vitamin E +259.1%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +164.4%
Contains more Vitamin K +1700%
Contains more Vitamin B1 +46.4%
Contains more Vitamin B2 +115%
Contains more Folate +146.7%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +900%
Contains more Vitamin E +259.1%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +164.4%
Contains more Vitamin K +1700%
Contains more Vitamin B1 +46.4%
Contains more Vitamin B2 +115%
Contains more Folate +146.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
:
3
White Bread
White Bread
Contains more Protein +64.6%
Contains more Carbs +42%
Contains more Fats +37%
Contains more Water +230.5%
Contains more Other +10.6%
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Protein +64.6%
Contains more Carbs +42%
Contains more Fats +37%
Contains more Water +230.5%
Contains more Other +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
:
2
White Bread
White Bread
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +34.6%
Contains more Polyunsaturated fat +27.3%
Spelt
19% 21% 60%
Saturated Fat: 0.406 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 1.258 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +34.6%
Contains more Polyunsaturated fat +27.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spelt
Spelt
3
:
2
White Bread
White Bread
Contains more Starch +45.1%
Contains more Sucrose +∞%
Contains more Maltose +208.4%
Contains more Glucose +86.9%
Contains more Fructose +912.5%
Spelt
89% 8%
Starch: 53.92 g
Sucrose: 0.59 g
Glucose: 0.84 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 5.15 g
Galactose: 0 g
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Starch +45.1%
Contains more Sucrose +∞%
Contains more Maltose +208.4%
Contains more Glucose +86.9%
Contains more Fructose +912.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt White Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt White Bread Opinion
Net carbs 59.49g 46.72g Spelt
Protein 14.57g 8.85g Spelt
Fats 2.43g 3.33g White Bread
Carbs 70.19g 49.42g Spelt
Calories 338kcal 266kcal Spelt
Starch 53.92g 37.17g Spelt
Fructose 0.24g 2.43g White Bread
Sugar 6.82g 5.67g White Bread
Fiber 10.7g 2.7g Spelt
Calcium 27mg 144mg White Bread
Iron 4.44mg 3.61mg Spelt
Magnesium 136mg 23mg Spelt
Phosphorus 401mg 98mg Spelt
Potassium 388mg 126mg Spelt
Sodium 8mg 490mg Spelt
Zinc 3.28mg 0.74mg Spelt
Copper 0.511mg 0.101mg Spelt
Manganese 2.983mg 0.536mg Spelt
Selenium 11.7µg 22µg White Bread
Vitamin A 10IU 1IU Spelt
Vitamin E 0.79mg 0.22mg Spelt
Vitamin B1 0.364mg 0.533mg White Bread
Vitamin B2 0.113mg 0.243mg White Bread
Vitamin B3 6.843mg 4.78mg Spelt
Vitamin B5 1.068mg 0.536mg Spelt
Vitamin B6 0.23mg 0.087mg Spelt
Folate 45µg 111µg White Bread
Vitamin K 3.6µg 0.2µg Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Trans Fat 0.027g Spelt
Saturated Fat 0.406g 0.698g Spelt
Omega-3 - EPA 0.001g White Bread
Monounsaturated Fat 0.445g 0.599g White Bread
Polyunsaturated fat 1.258g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0g 0.002g White Bread
Omega-3 - ALA 0.065g 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spelt White Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Spelt
35%
White Bread
Minerals Daily Need Coverage Score
119%
Spelt
56%
White Bread

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 482mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.292g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients
  2. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.